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Multivitamins: Essential Elements

These nutrients are among those considered necessary for optimal
health.

Check your multivitamin for adequate amounts of these four
nutrients, or obtain them with appropriate food choices.

CalciumWhy you need it: Required to maintain bone density and
prevent osteoporosis; also necessary for muscle contractions and
optimal nervous system function 100 percent of the Daily Value:
1,000 mg. The body can't absorb this much calcium at once, so most
multis will only provide some of the DV. Look to foods (like those
listed below) to fill in the gaps.
Food sources: Milk, yogurt, and cheese

Folate/Folic acid (Folate is in natural form; folic acid is
the synthetic form. Either is acceptable.)
Why you need it: Prevents birth defects that occur early in
pregnancy, before most women know they are pregnant 100 percent of
the Daily Value: 400 micrograms
Food sources: Spinach, asparagus, broccoli, and orange
juice